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Ironman Louisville - TriathlonFull Ironman

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Louisville, Kentucky
United States
World Triathlon Corporation
74F / 23C
Total Time = 10h 36m 59s
Overall Rank = 182/2435
Age Group = 35-39 Male
Age Group Rank = 34/453
Pre-race routine:

Woke up at 4:30. Banana, PB Jelly Sandwich, 12 oz of Accellerade.
Event warmup:

Walk down to Transition, drinking Gatorade Endurance, walk to swim start.
  • 55m 15s
  • 4224 yards
  • 01m 19s / 100 yards

Don't really enjoy the TT start all that much. I went off about 10 minutes after the 7 AM start and still had to make my way through a ton of people. It got pretty congested in the waterway between the island and the mainland. Things got clear though once made the turnaround and headed down towards the finish. I stayed to the inside as much as possible, may have missed some "current" but didn't have to swim through anyone else at this point.
What would you do differently?:

Try and get there earlier to start earlier, but it wasn't all that bad I guess for me. Probably bad for the 20+ people that I hit or kicked trying to get through. Sorry.
Transition 1
  • 04m 21s

Decent T1 time. Changed into bike shorts and had to put HR monitor on since the Garmin I have doesn't work too well in the water.
  • 5h 26m 52s
  • 112 miles
  • 20.56 mile/hr

Really happy with my bike pacing and time. I drove the course on Saturday and getting a look at the hills psyched me out a little. Although, I will say they are easier than they look. I broke the ride into 4x28 mile segments and tried to be faster on each lap. Didn't push any hills and just let those go by that went by. I ended up catching a lot of those King of the Mountain points chasers at about mile 30-45.

The last 10 miles or so are very tough even though you are back on the flats heading to the city. Mentally you think it should be easy since you are on flats to false flats, but your body is tired and I had to be careful not to push the pace here. Didn't want to blow myself up on the last 10 miles and then ruin my run.
What would you do differently?:

Maybe eat a little more. I decided to not stop for my special needs bag and get the snickers marathon bar. I ended up getting really hungry on the run and that is probably because I didn't eat enough on the bike.
Transition 2
  • 04m 6s

Nothing special here, just typical T2. Did change out of bike shorts and into tri shorts. Had Garmin 305 in my bento box on bike and turned on with about 10 miles to go so it would ready to go when I hit the run.
  • 4h 06m 25s
  • 26.2 miles
  • 09m 25s  min/mile

Plan going into the run was to hold pace at 9:13 for first 4 miles. Then come down from there. I know I went a little too fast at first and this cost me somewhat later in the run. Overall I am very happy with the run and tried to keep most miles right around the 9:30 mark. I started walking at mile 4 aid stations and walked through every aid station from that point on utilizing the walk 30 sec to 1 minute per mile.

Split Minutes Avg HR Max HR

Summary 4:06:33 153 175
1 0:08:36 161 172
2 0:06:59 160 165
3 0:08:14 157 161
4 0:09:22 154 165
5 0:09:03 155 166
6 0:09:10 158 173
7 0:09:24 156 165
8 0:09:24 153 166
9 0:09:07 160 171
10 0:08:56 158 170
11 0:09:21 155 166
12 0:09:14 153 171
13 0:09:51 151 163
14 0:10:04 150 160
15 0:09:20 153 164
16 0:09:31 152 158
17 0:09:26 152 156
18 0:09:20 152 158
19 0:09:44 153 157
20 0:09:27 153 158
21 0:09:20 155 160
22 0:09:29 153 163
23 0:10:13 148 153
24 0:10:19 146 158
25 0:10:24 144 156
26 0:09:31 152 173
27 0:03:32 161 175

Post race
Warm down:

Just walked around and waited for friends to finish, went back to hotel, took a shower and then came back down to watch others finish.

What limited your ability to perform faster:

Nothing. . .but will do A LOT more run training this Fall/Winter

Event comments:

I have worked on my run all year, starting in the fall of 2008 and I know it paid off. I was hoping for a PR at this race and it happened. I think the cooler temps helped too, but hey, an Ironman is an Ironman, right? :) Just take what the day brings.

Last updated: 2008-09-17 12:00 AM
00:55:15 | 4224 yards | 01m 19s / 100yards
Age Group: 1/453
Overall: 20/2435
Performance: Good
Suit: xterra Velocity ++
Course: 1 loop in Ohio River. Swim start and finish about .75 miles from each other.
Start type: Dive Plus: Time Trial
Water temp: 80F / 27C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting:
Waves: Average Navigation: Good
Rounding: Good
Time: 04:21
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
05:26:52 | 112 miles | 20.56 mile/hr
Age Group: 40/453
Overall: 194/2435
Performance: Good
HR was a little high from T1, but it came back down about 5 miles into the ride. MAX 184 AVG160
Wind: Some with gusts
Course: 1 out and back but on the out portion there is two loops.
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 04:06
Overall: Good
Riding w/ feet on shoes Average
Jumping off bike Average
Running with bike Average
Racking bike
Shoe and helmet removal Average
04:06:25 | 26.2 miles | 09m 25s  min/mile
Age Group: 95/453
Overall: 504/2435
Performance: Good
Course: 2 loops through Louisville, all flat, couple small risers, but nothing major.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

2009-09-03 11:18 AM

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Subject: Ironman Louisville

2009-09-03 11:41 AM
in reply to: #2387273

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Subject: RE: Ironman Louisville
Congrats on your PR!
2009-09-03 12:17 PM
in reply to: #2387273

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Whispering Pines, North Carolina
Subject: RE: Ironman Louisville
d00d, great swim. 1AG!

smoking time, bro...good job!
2009-09-03 12:49 PM
in reply to: #2387273

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Atlanta, GA
Subject: RE: Ironman Louisville

Very nice! Your swim was blazing fast!

2009-09-03 2:30 PM
in reply to: #2387273

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Lexington, KY
Subject: RE: Ironman Louisville
They beat me to it, but:  what a swim!  Great all-round race.
2009-09-03 11:38 PM
in reply to: #2387273

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Subject: RE: Ironman Louisville
COngrats on the PR!!!  Damn nice swim...are you part fish!?

2009-09-04 5:13 AM
in reply to: #2387273

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Subject: RE: Ironman Louisville

Wow.  Very nice!

2009-09-04 7:20 AM
in reply to: #2387273

Subject: RE: Ironman Louisville
Great PR.  Great job and good report.
2009-09-04 7:52 AM
in reply to: #2387273

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Huntsville, AL
Subject: RE: Ironman Louisville
Great Race.  I like the KOM comment!
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